Lifestyle Fitness Stay active at home
If the colder weather is keeping you indoors, it doesn't have to mean your fitness regime goes out the window. There are lots of ways to keep fit from the comfort of your own home
At this time of year the motivation to head out to the gym for a workout or go for a run tends to be low in most of us. So how can you achieve your 150 weekly minutes of physical activity if you’re stuck indoors? The answer is easy. Everything you need to stay active is already in your home. Working out at home is ideal if you
have a hectic lifestyle because you’ll save time by not having to walk or drive to the gym and back. And with no gym membership to pay for you’ll save money too. Here are some of the ways you
can use your home as your own personal gym.
On the sofa With the kitchen table
Side leg raises Stand alongside your table, holding it with the nearest hand for support. Raise the leg that’s furthest from the table to the side, keeping your back and both legs straight. Hold for a breath, then lower. Repeat, then turn around and do the other side. Use ankle weights to make the move more challenging.
Tricep dips Sit and hold the edge of the sofa with your hands (fingers facing forwards) then push your body upwards, stretching your legs away with your knees bent, feet flat on the floor. Slowly dip up and down by bending and straightening your elbows, keeping them close to your body.
Sofa step-ups If your sofa is the right height you can use it for step-ups (make sure it’s strong enough to take your weight and that it’s stable enough not to move backwards when you’re stepping on it). Stand facing the sofa and step up onto it with your right foot. Tap your left foot on the sofa, then lower back down. Repeat, change legs. Alternatively use a sturdy chair or your stairs.
Table squats Stand facing the table holding on with both hands, feet hip- width apart and toes facing forward. Keeping your back straight and leaning forwards slightly, bend both knees and slowly lower yourself as if you were going to sit down. Hold then push back up to standing using your leg and buttock muscles.
Stair push-ups If you find push-ups off the floor difficult, using your stairs is a great way to build up your strength. Stand facing the stairs and place your hands on the fourth or fifth step (or whichever works for your height). Bend your elbows and slowly lower yourself until your chest reaches the step, then push back up to the starting position (keep your core muscles tight throughout). As you get stronger, try using a lower step until you can push up off the floor.
• If you have a medical condition or if you haven’t been very active lately, always speak to your GP before starting any new type of exercise.
Active lifestyle On the stairs
Stair cardio Get your heart pumping by sprinting up your stairs then walking back down slowly and carefully. Repeat, rest, then start again.
• Do not attempt stair exercises unless you are steady on your feet and wearing a pair of good trainers to avoid slipping. If you’re not sure stair exercises are suitable for you, speak to your GP before attempting them.
44 All About health
Whether you’re at home or out and about, here are a few ways to be more active in general:
• Use the stairs • Start an active hobby • Walk to the shops • Take up gardening • Wash your car
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